St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Friday 9/21/18

20
Sep

Friday 9/21/18

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal AB

2 rounds

10 walking lunges

10 air squats

10 pass throughs

Weightlifting

Split Jerk (Heavy single )

Build to todays heavy sinlge

From the rack

Jerk drives (5×3 AHAP)

Dip and drive weight no press or light press, no finish lands right back on front rack
https://www.youtube.com/watch?v=ue7zmepmunM

Metcon

4RFT OH WL, T2B (Time)

4RFT

50FT OH Walking lunge 50/35

(25L ARM/25R ARM)

20 Toe to Bar

15 Min Cap

INT:

35/20

knee to chest

BEG:

front rack lunge 20/10

knee raises/ toe to rig

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